programs

Free weightlifting programs!

Jump in with the ongoing plan or choose one from the archives (they are all battle-tested)

introduction:

The current program represents the training schedule for the majority of the weightlifters at steelbridgewlc. We alternate between a snatch and squat day and a clean and overhead day. Every week we invert the schedule to promote variety and to accomodate different schedules.

As an example, if week 1 starts with a snatch | squat day, then week 2 starts with a clean | overhead day. The resulting schedule will look like this:

Week 1 : Snatch | Clean | Snatch | Clean | Snatch | Clean

Week 2: Clean | Snatch | Clean | Snatch | Clean | Snatch

This programming is intended for intermediate trainees with some experience and consistent technique. DO NOT ATTEMPT to do all 6 days at first. This will be too much volume for the average trainee. 3 or 4 days per week will be an appropriate starting point.

Program Archives

Ongoing

Steel Bridge Weightlifting always has a free ongoing program available.

A rolling list of the last 30 days can be found on the bottom of the home page.

See below for an archive of all workouts in the current ongoing program: